pink_fortitude
Banned
'Morning, cyber buds! Just getting us starting. :]
Melissa
Melissa
Kettlebells... Thursday
- Thread starter pink_fortitude
- Start date
pink_fortitude
Banned
Well, add me to the crippled list. I was making dinner last night and the oven was piping hot so I stood to the side of it, twisted down to open it (don't even say it, I know that is a huge no-no! 
), checked the salmon, and then couldn't stand back up. I finally got up and then I had this horrible muscle spasm in my lower back. I iced it and did some stretches for it (Thanks to Jenni - my BFFL, who is also a physical therapist) and it feels much better this morning, but I still have to make an appointment to get it checked out; this is the second time it's happened since the third week of January. I am just very grateful that we have great insurance, now - quite literally I thank God because it seriously fell from Heaven. I also thank Mitch Daniels and team.
Good news: today was a rest day anyways so I am not too mad. Worse news: whenever I get on the ground to stretch my dogs think it's because I want to play with them so they sit on or near me and wag their tails in my face. And that puts me just a smidgeon too close to the place they lick the most for me to think it's cute
Deanie, let me tell you what I do for eating: exactly what you do. Except I eat some meat and don't keep track of calories - though I probably should: then I would think twice about eating that extra bit of sumthin' sumthin' hubby brought home - and I probably slip up more than you do. I eat mostly veggies and fruit, eat moderate amounts of bread (I love French Bread w/ dipping oil and Naan bread, but also have a slice of toasted sprouted bread w/ real organic butter), no dairy, rarely have any eggs (maybe once a month if that) and eat about 4-6 ounces of meat a day plus my hemp protein shake in the mornings w/ soy milk. How are you feeling? Are you feeling some sort of physical ickiness that is telling you something isn't right, or are you just wanting to change because of the stage of life you are in/about to enter? I will write down what I ate yesterday and will eat today and send it to you if you would like to have a look. I won't say that I eat the best, but I do feel good and happy (except for the other day when I ate all of those graham crackers - I swear that was a one-time thing! ) and wouldn't mind sharing it with you. It may even make you feel better about what you are doing!
Marcy, where are you? I hope all is well!!!
Rhonda, more HUGSHUGSHUGSHUGSHUGSHUGSHUGSHUGS!!!
Jane, I hope you are feeling better today!
Gayle, heya!
See you all later
Melissa
), checked the salmon, and then couldn't stand back up. I finally got up and then I had this horrible muscle spasm in my lower back. I iced it and did some stretches for it (Thanks to Jenni - my BFFL, who is also a physical therapist) and it feels much better this morning, but I still have to make an appointment to get it checked out; this is the second time it's happened since the third week of January. I am just very grateful that we have great insurance, now - quite literally I thank God because it seriously fell from Heaven. I also thank Mitch Daniels and team. Good news: today was a rest day anyways so I am not too mad. Worse news: whenever I get on the ground to stretch my dogs think it's because I want to play with them so they sit on or near me and wag their tails in my face. And that puts me just a smidgeon too close to the place they lick the most for me to think it's cute
Deanie, let me tell you what I do for eating: exactly what you do.
Except I eat some meat and don't keep track of calories - though I probably should: then I would think twice about eating that extra bit of sumthin' sumthin' hubby brought home - and I probably slip up more than you do. I eat mostly veggies and fruit, eat moderate amounts of bread (I love French Bread w/ dipping oil and Naan bread, but also have a slice of toasted sprouted bread w/ real organic butter), no dairy, rarely have any eggs (maybe once a month if that) and eat about 4-6 ounces of meat a day plus my hemp protein shake in the mornings w/ soy milk. How are you feeling? Are you feeling some sort of physical ickiness that is telling you something isn't right, or are you just wanting to change because of the stage of life you are in/about to enter? I will write down what I ate yesterday and will eat today and send it to you if you would like to have a look. I won't say that I eat the best, but I do feel good and happy (except for the other day when I ate all of those graham crackers - I swear that was a one-time thing! ) and wouldn't mind sharing it with you. It may even make you feel better about what you are doing! Marcy, where are you? I hope all is well!!!
Rhonda, more HUGSHUGSHUGSHUGSHUGSHUGSHUGSHUGS!!!
Jane, I hope you are feeling better today!
Gayle, heya!
See you all later
Melissa
Good morning!
Melissa - Dang! Sorry about your back. Does your PT do any kind of myofascial release? Two years ago I had horrible muscle spasms on one side of my back and ribs (the kind that make it hard to breath) and the PT in my chiro's office did a bunch of myofascial release techniques on me that helped a lot. I think I saw her 3x that week.
Rascal doesn't bug me too much, but whenever I foam roll that cat decides it's time to walk all over me.
Rhonda - Lots and lots and lots of {{{{{{hugs}}}}}}!! I'm also sending you a virtual case of this, it's fabulous: http://myyearinbeer.blogspot.com/2009/09/beer-153-coal-porter-atlantic-brewing.html
Deanie - What a day! I do my fair share of conferences, but 4 hours of being talked at is inhumane!! I love the training videos that NJCF is putting out lately. Here's a video of the World's Greatest Stretch. My chiro turned me on to this site, it has some good stuff for movement prep and dynamic stretching: http://www.coreperformance.com/knowledge/movements/forward-lunge-elbow-to-instep.html
I like this one because it seems to do a good job of loosening up my hips after sitting all day.
I will come back to your food question.
Jane - How's your ankle doing today? Is there a lot of swelling?
Hi Marcy!!!
I'm heading to the gym tonight, but have yet to formulate a plan.
BBL!
Melissa - Dang! Sorry about your back. Does your PT do any kind of myofascial release? Two years ago I had horrible muscle spasms on one side of my back and ribs (the kind that make it hard to breath) and the PT in my chiro's office did a bunch of myofascial release techniques on me that helped a lot. I think I saw her 3x that week.
Rascal doesn't bug me too much, but whenever I foam roll that cat decides it's time to walk all over me.
Rhonda - Lots and lots and lots of {{{{{{hugs}}}}}}!! I'm also sending you a virtual case of this, it's fabulous: http://myyearinbeer.blogspot.com/2009/09/beer-153-coal-porter-atlantic-brewing.html
Deanie - What a day!
I do my fair share of conferences, but 4 hours of being talked at is inhumane!! I love the training videos that NJCF is putting out lately. Here's a video of the World's Greatest Stretch. My chiro turned me on to this site, it has some good stuff for movement prep and dynamic stretching: http://www.coreperformance.com/knowledge/movements/forward-lunge-elbow-to-instep.htmlI like this one because it seems to do a good job of loosening up my hips after sitting all day.
I will come back to your food question.
Jane - How's your ankle doing today? Is there a lot of swelling?
Hi Marcy!!!
I'm heading to the gym tonight, but have yet to formulate a plan.
BBL!
pink_fortitude
Banned
Jenni is my best friend who just happens to be a physical therapist and I just happened to see her last night at church, and she didn't use any proper terms so I have no idea
She loves me but she won't touch me until I have seen someone. The pain you are describing sounds exactly like what my husband had a couple of years ago. Does it ever come back? Is there a trigger? DH realized his were coming from the way he sat at work, and since he moved around there have been no problems since. I always have a dull ache in my lower back, have had it since I was 21. Arthritis runs big time in my family, but this is definitely something different. My mom has a herniated disc, and my dad has had back problems forever so I think that I am just doomed. I will ask about myofascial release when I get in, thanks for bringing it up!
Melissa
It has never come back, but it was so bad when it happened that whenever I feel the slightest bit of tightness in that area I get my foam roller out and have at it. Seriously, I didn't sleep for 3 days when this happened, it was awful.
In my case it was definitely a combo of some workouts I was doing (I recall back/core intensive CrossFit stuff...Annie comes to mind...all those situps
) and poor posture/setup at my desk at work. It was on my "mousing" side.Foam rolling is sort of a way of doing self myofascial release.
Deanie - RE: Food
Initially, based on the impressive strength gains you've been making, and the frequency that you're able to work out, my response is "keep doin' what your doin' girl!". I don't think 2000cals/day is out of line for the work you're doing.
As for my own nutrition...it could be better, but it's not horrible. I'm finding that if I can keep sugar and highly processed wheat/grain products to a minimum, then I feel pretty good (unfortunately, I real like stuff with sugar and wheat). I also still eat a lot of fat and a fair amount of animal protein...full fat dairy (raw milk dairy products if I can get them), butter, olive oil, nuts, avocados. I also try to eat a lot of vegetables and fruit.
Is there a goal you have in mind?
Initially, based on the impressive strength gains you've been making, and the frequency that you're able to work out, my response is "keep doin' what your doin' girl!".
I don't think 2000cals/day is out of line for the work you're doing.As for my own nutrition...it could be better, but it's not horrible. I'm finding that if I can keep sugar and highly processed wheat/grain products to a minimum, then I feel pretty good (unfortunately, I real like stuff with sugar and wheat
). I also still eat a lot of fat and a fair amount of animal protein...full fat dairy (raw milk dairy products if I can get them), butter, olive oil, nuts, avocados. I also try to eat a lot of vegetables and fruit.Is there a goal you have in mind?
lioness
Cathlete
Hi Everyone!
My ankle is better today!! It is still swollen but the swelling went down a little last night. I have no problem walking on it but I'm doing so gingerly but it doesn't hurt. Seriously my skinned knee hurts more. So I'm not working out tonight either.
I also have my car back and it is working. Yay!!
Melissa ~ Sorry about your back!! {{Hugs}}
In regards to eating I try to eat protein (usually chicken, salmon and some turkey). I don't eat red meat that often. I eat TONS of eats both egg whites and whole eggs. I do eat full fat cheese but not too much. I only eat complex carbs. I try not to eat anything with white flour (rice, bread, potatoes, pasta). I also eat veggies and fruit. I allow myself one cheat meal or snack a week but don't always do it. I do have protein drinks from time to time. I rarely eat fast food and try to stay away from processed food and sugar. I don't count calories so I don't know what I am consuming. Since April I really tighten up my diet and the weight started slowly coming off. With the stress that I am under and being 48, I am really happy that I'm actually losing weight. It is not because I'm under stress and not eating. Not matter what is happening in my life, I will always eat.
Waves hi to Rhonda and Marcy.
My ankle is better today!!
It is still swollen but the swelling went down a little last night. I have no problem walking on it but I'm doing so gingerly but it doesn't hurt. Seriously my skinned knee hurts more. So I'm not working out tonight either. I also have my car back and it is working. Yay!!
Melissa ~ Sorry about your back!! {{Hugs}}
In regards to eating I try to eat protein (usually chicken, salmon and some turkey). I don't eat red meat that often. I eat TONS of eats both egg whites and whole eggs. I do eat full fat cheese but not too much. I only eat complex carbs. I try not to eat anything with white flour (rice, bread, potatoes, pasta). I also eat veggies and fruit. I allow myself one cheat meal or snack a week but don't always do it. I do have protein drinks from time to time. I rarely eat fast food and try to stay away from processed food and sugar. I don't count calories so I don't know what I am consuming. Since April I really tighten up my diet and the weight started slowly coming off. With the stress that I am under and being 48, I am really happy that I'm actually losing weight. It is not because I'm under stress and not eating. Not matter what is happening in my life, I will always eat.
Waves hi to Rhonda and Marcy.
pink_fortitude
Banned
Yep, same as DH! Those darned mice!
I will look into that foam roller - actually my mom has one because she has the same back problem... so really it's her fault that my back hurts, you know, genetics and all.
Jane, I am very happy to hear about your ankle! but still sad about your skinned knee. I am thinking that soaking in a hot tub is in order.
Melissa
deanie
Cathlete
Good Afternoon!!
Melissa::: okay, now I am sending you (((HUGS!))) I hope your back feels better soon LOL about your doggies story! you may want to take it easy the next couple of days. Yes, its sounds like we eat about the same!
Gayle::: Thanks for the website. interesting stuff! have fun at the gym tonight!! how's the kitchen comin'?
Jane::: Glad your ankle is better today and Yea about your car!!! You need to rest up and get ready for "Murph"...its only a week away!!
Okay, here's why I'm asking about the food thing....
I am definitely perimenopausal and 44 and was basically wondering if my eating should change or I should mix it up. Gayle, I think alot of my conflict comes from the fact that I am lifting heavy so I know I should be eating to support that, but it seems I eat so much!!LOL.... at the conference yesterday I had a snack (raw nuts) and lunch (pb on whole wheat and broccoli) and the other women I sat with - 5 of them- (who I work with and they are all skinny) didn't eat a thing!!! (they did drink a lot of coffee though) I can safety say I know my eating is good, just didn't know if I should change it up..... I think basically, I'd like to let go of the tracking, but then I would worry if I am eating too much!!
I think this is the link for my food tracking on fitday: http://fitday.com/fitness/PublicJournals.html?Owner=Deanie4565
anywhoo, it seems like I am on the right track, so I will continue with what I am doing.....thanks for the input
waves to Rhonda and Marcy!!!
Have a great afternoon gals!!
Melissa::: okay, now I am sending you (((HUGS!))) I hope your back feels better soon
LOL about your doggies story! you may want to take it easy the next couple of days. Yes, its sounds like we eat about the same!Gayle::: Thanks for the website. interesting stuff! have fun at the gym tonight!! how's the kitchen comin'?
Jane::: Glad your ankle is better today and Yea about your car!!!
You need to rest up and get ready for "Murph"...its only a week away!!Okay, here's why I'm asking about the food thing....
I am definitely perimenopausal and 44 and was basically wondering if my eating should change or I should mix it up. Gayle, I think alot of my conflict comes from the fact that I am lifting heavy so I know I should be eating to support that, but it seems I eat so much!!LOL.... at the conference yesterday I had a snack (raw nuts) and lunch (pb on whole wheat and broccoli) and the other women I sat with - 5 of them- (who I work with and they are all skinny) didn't eat a thing!!! (they did drink a lot of coffee though) I can safety say I know my eating is good, just didn't know if I should change it up..... I think basically, I'd like to let go of the tracking, but then I would worry if I am eating too much!!
I think this is the link for my food tracking on fitday: http://fitday.com/fitness/PublicJournals.html?Owner=Deanie4565
anywhoo, it seems like I am on the right track, so I will continue with what I am doing.....thanks for the input
waves to Rhonda and Marcy!!!
Have a great afternoon gals!!
And I bet there's no way in hell any of them could swing a bad-ass Bertha over their heads!!!!!
Or run 400m in 1:37.I looked at your FitDay stuff and you have a pretty squeaky clean diet. Have you checked out some of the older nutrition stuff at Urban Gets Diesel? I know she pushes the Paleo/low carb/high fat thing, but maybe there's a nugget in there that might help you tweak. I think I recall her posting a day's worth of food one time and it was in the neighborhood of 2500 calories.
pink_fortitude
Banned
Okay Deanie, you've got me curious now. I am going to start fitday again and see what my diet looks like. I did fitday a while ago, but didn't keep up on it because I thought I was doing okay. While I was nursing and working out I was keeping track and I ate over 3,000 calories!!! I do think that if you aren't hungry and you don't feel like you are gorging yourself than you are doing great.
I agree with Gayle. The evil part of me would like to see you arm wrestle all three of them at the same time. But seriously, you never know - they could have been watching you thinking that you are a great example on how to eat and be healthy. You may have encouraged them in the right direction y'day just by what you had in front of you.
I really need prayers... for Murph. Please, please ask God (no matter what your Creed, religion, whatever - he hears them all the same) that my back will be all better by Tuesday... I will be happy with "in time for Murph" but I would prefer Tuesday, so I know I am not at risk of hurting it again. It is so neat that we are all doing the same thing on the same day and I want to be part of it! Nobody I know around here works out like I do (crossfits, kettlebells n stuff), I feel like we are part of a team and I don't want to miss out!
See you all tomorrow.
Melissa
I do think that if you aren't hungry and you don't feel like you are gorging yourself than you are doing great. I agree with Gayle. The evil part of me would like to see you arm wrestle all three of them at the same time.
But seriously, you never know - they could have been watching you thinking that you are a great example on how to eat and be healthy. You may have encouraged them in the right direction y'day just by what you had in front of you. I really need prayers... for Murph. Please, please ask God (no matter what your Creed, religion, whatever - he hears them all the same) that my back will be all better by Tuesday... I will be happy with "in time for Murph" but I would prefer Tuesday, so I know I am not at risk of hurting it again. It is so neat that we are all doing the same thing on the same day and I want to be part of it! Nobody I know around here works out like I do (crossfits, kettlebells n stuff), I feel like we are part of a team and I don't want to miss out!
See you all tomorrow.
Melissa
Good Afternoon!
Sorry I was MIA yesterday. I did Shred Level 1 yesterday:
Pushups: 18 Round 1; 10 Round 2
Squat & Press - 10# both rounds
jacks, jumprope
Crunch; Hip Lifts
Bent over dumbbell row - 12# - 15 reps both rounds
Static lunge with bicep curl - 12# both rounds - 20 reps both rounds
Butt kicks, boxing
Cross-body crunch with one leg on knee
Supine Flies - 13#/10 reps Round 1; 15# 10 reps Round 2
Anterior Raise and side lunge - 10# - 24 reps Round 1/20 reps round 2
Butt Kicks; jump rope; jumping jacks; jabs
Boxing; bicycle
Also did Core Fusion Glutes & Thighs Parallel Thigh - My legs were a shaking!
Also did 1 chinup.
Today:
Ultimate Advanced Cardio Barre - Got through almost all of it but wimped out on the arm section a little bit with only 2# weights! Max (my little acrobat) decided to join me again and did a flip over me as I was doing my leg lifts!
Also did 3 chinups.
Deanie - From one perimenopausal, 44 yo woman to another: I eat betwen 1500-1800 calories a day but I also don't lift heavy like you do so you may need those extra calories to support your workout. I eat salmon, chicken, turkey most of the time and eat red meat maybe once a week. I have yogurt, cheese, fruit and nuts for snacks. I also eat lots of eggs. I boil up around 15-16 eggs a week and usually eat two a day (usually only the whites but sometimes I'll eat one yolk). I'm trying to eat healthier lunches and trying to stay away from the frozen food (healthy choice, lean cuisine, kashi) but they are convenient. I recently discovered spaghetti squash - so easy to make and tastes pretty good but a little annoying scraping out the seeds). I also rarely eat fast food anymore but I still have a sweet tooth. I have a cup of lite ice cream at night (I know - really bad!) I also don't eat "white" foods (flour, rice, pasta). I do track my food every day which keeps me in line and the days I don't I figure I usually go between 1800-2000. I would probably just try and up your protein as much as you can (I know it's a little harder for you because you're vegetarian). Remember, just because the women are skinny doesn't mean they're healthy and I'm sure you're a lot healthier than all of them!
Jane - Sorry about your ankle but I'm glad you're on the mend!
Melissa - Hope your back gets better soon!
Gayle - Love that stretch!
Waves to Rhonda!
Marcy
Sorry I was MIA yesterday. I did Shred Level 1 yesterday:
Pushups: 18 Round 1; 10 Round 2
Squat & Press - 10# both rounds
jacks, jumprope
Crunch; Hip Lifts
Bent over dumbbell row - 12# - 15 reps both rounds
Static lunge with bicep curl - 12# both rounds - 20 reps both rounds
Butt kicks, boxing
Cross-body crunch with one leg on knee
Supine Flies - 13#/10 reps Round 1; 15# 10 reps Round 2
Anterior Raise and side lunge - 10# - 24 reps Round 1/20 reps round 2
Butt Kicks; jump rope; jumping jacks; jabs
Boxing; bicycle
Also did Core Fusion Glutes & Thighs Parallel Thigh - My legs were a shaking!
Also did 1 chinup.
Today:
Ultimate Advanced Cardio Barre - Got through almost all of it but wimped out on the arm section a little bit with only 2# weights! Max (my little acrobat) decided to join me again and did a flip over me as I was doing my leg lifts!
Also did 3 chinups.
Deanie - From one perimenopausal, 44 yo woman to another: I eat betwen 1500-1800 calories a day but I also don't lift heavy like you do so you may need those extra calories to support your workout. I eat salmon, chicken, turkey most of the time and eat red meat maybe once a week. I have yogurt, cheese, fruit and nuts for snacks. I also eat lots of eggs. I boil up around 15-16 eggs a week and usually eat two a day (usually only the whites but sometimes I'll eat one yolk). I'm trying to eat healthier lunches and trying to stay away from the frozen food (healthy choice, lean cuisine, kashi) but they are convenient. I recently discovered spaghetti squash - so easy to make and tastes pretty good but a little annoying scraping out the seeds). I also rarely eat fast food anymore but I still have a sweet tooth. I have a cup of lite ice cream at night (I know - really bad!) I also don't eat "white" foods (flour, rice, pasta). I do track my food every day which keeps me in line and the days I don't I figure I usually go between 1800-2000. I would probably just try and up your protein as much as you can (I know it's a little harder for you because you're vegetarian). Remember, just because the women are skinny doesn't mean they're healthy and I'm sure you're a lot healthier than all of them!
Jane - Sorry about your ankle but I'm glad you're on the mend!
Melissa - Hope your back gets better soon!
Gayle - Love that stretch!
Waves to Rhonda!
Marcy
deanie
Cathlete
And I bet there's no way in hell any of them could swing a bad-ass Bertha over their heads!!!!!
thanks
I looked at your FitDay stuff and you have a pretty squeaky clean diet. Have you checked out some of the older nutrition stuff at Urban Gets Diesel? I know she pushes the Paleo/low carb/high fat thing, but maybe there's a nugget in there that might help you tweak. I think I recall her posting a day's worth of food one time and it was in the neighborhood of 2500 calories.
good idea. thanks. I did read a little about her thoughts on Paleo, and she dismissed vegetarians. I will check out her older posts though. She is soooo skinny, nice to know she eats 2500 calories!!
Marcy::: Great shred workout! and good job with the chins
. I love that you have ice cream at night!!LOL I am not going to up my protein, mostly because when it was up around 100-ish grams, I didn't feel good...I feel better with less protein. I *heart* spaghetti squash!! Melissa;:: LOL!! I don't know about the arm wrestling!!
.... I'm thinking they were all thinking.... there she is eating again!!! what's wrong with her!! I will be praying for you and your back!! if you don't think Thursday will work for you, I would be willing to pick another day that weekend!!! Thanks again gals!!